Wednesday 02062019

CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

Front Squat (5-5-5-5-5)

Metcon (Time)

Wednesday 02062019

“Happy Birthday, Jacque”

“Happy Birthday, Mark Spray”

MetCon:

10-9-8..1

Clean and Jerk (135/95)*

Box jumps (24/20)

*we will discuss intensity for the workout

Finish: Row/plank partners where each partner rows 250m x 4 while partner planks

Mobility: Box hip opener